Assisted Pistol Squat
The assisted pistol squat is a bodyweight unilateral squat targeting the quadriceps. Using external support to help balance and control the descent allows trainees to build the strength and mobility needed for the full pistol squat.
How to do it
- Stand facing a pole, TRX strap, or doorframe and hold on with both hands for support.
- Shift your weight onto one leg and extend the other leg straight out in front of you.
- Using the support to assist you, lower your hips toward the floor on the standing leg.
- Descend as low as possible, keeping your extended leg off the floor.
- Drive through your heel to return to the starting position.
- Complete the desired repetitions and switch legs.
Form cues
- Hold firmly to your support to control your descent.
- Keep your chest tall and core braced throughout.
- Drive through the heel of your working foot to stand.
- Lower down slowly without dropping suddenly.
Breathing: Inhale as you lower your hips down slowly, and exhale powerfully as you drive back up to the starting position.
Common mistakes
- Pulling too much with your arms instead of using your leg, which reduces the lower body strengthening benefit.
- Letting the standing knee collapse inward, which puts unnecessary stress on the joint.
- Rushing the descent, which makes it harder to maintain balance and control.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, abs.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps per leg, rest 60 seconds
Lose weight
3 sets x 8-10 reps per leg, rest 60 seconds
Build muscle
3-4 sets x 6-8 reps per leg, rest 90 seconds
Easier, harder & alternatives
Take care if…
- If you feel sharp knee or hip discomfort, ease off and choose a gentler variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How much should I pull on the support?
Use just enough arm strength to maintain your balance and help you up, letting your leg do most of the work.
What if my heel comes off the floor?
It is normal for beginners with limited ankle mobility, but try to keep your whole foot flat as you build flexibility.
How often can I practice this exercise?
2 to 3 times per week with at least one rest day between sessions is plenty for strength gains.